6 Tips for Daily Walking Exercise

Walking is one of the best ways to get exercise. But not every neighborhood is set up for the benefit of walkers. Some neighborhoods have no sidewalks; other neighborhoods have steep streets or busy traffic. For those who choose to walk indoors, there's always the treadmill or walking the interior or a local mall. Whatever way a person finds to add walking to his or her daily routine, walking offers great health benefits. Here are 6 tips for helping you add daily walking exercise to your healthy lifestyle.

1. Start small. If you have a health problem or have been sedentary, it's best to first speak with your doctor about exercising. Once you have a go ahead, it's a good idea to start small and work your way up to a longer workout session. If all you can manage is a walk up the block and back, take it. The next day, you might find yourself able to go another 5 minutes longer or to increase your momentum. Walking every chance you get--whether its parking your car a block from work or choosing stairs over an elevator--is something you can most likely do for exercise, no matter your age or ability.

2. Walk in optimal conditions. Noontime may not be the best time to put on your walking shoes and take a hike, particularly if noontime temperatures are soaring. Or, if a sheet of ice is covering the sidewalk, your best choice for walking may be an indoor treadmill, a local gym, or inside your neighborhood mall. It's important to pay attention to your body rhythms and to walk when you can, but choosing an early morning or evening walk when daytime temperatures are hot, makes health sense. Choosing to walk indoors may be the best choice, depending upon where you live and the time you have available.

3. Walk with purpose. A leisurely walk on a Sunday afternoon is a nice walk, and it offers some physical benefit. But to get more out of your walk, you might want to push yourself a bit more. A powerful walk is one that keeps your arms moving and pounds your feet to the ground at a clipping pace. A conversation walk is still faster than a stroll, but is slow enough to converse with a walking partner along the way. Whatever speed and style of walking you choose, walk on purpose to burn more calories and build more endurance.

4. Walk where it's safe. Sadly, walkers and runners are sometimes hit on the road. Some lose life; others are injured for life. Roadside walking may not be your best choice. If you can walk where there is at least a bike path or a sidewalk, you improve your chances of having a safe walk. Besides that, who really wants to breathe in exhaust fumes as vehicles pass by?

5. Warm up and stay hydrated. Warm up before you begin to exercise, and cool down when you finish. Simple stretches or a slow walk are great ways to warm up your muscles before and after you give them a workout. It's also a good idea to drink water after you exercise and to refrain from strenuous exercise a few hours before bedtime--if you want to be able to fall asleep easily.

6. Walk routinely. You may roll over in bed and tell yourself there's no way you're going walking, but challenge yourself to get up first; then make that decision. It's easier to put off the walk from position of a soft bed, than if you were to get up and begin your morning routine. You can always return to bed, if you're really not up to it. But being up may challenge you to keep your morning walking routine. No matter what time of day or evening you walk for exercise, keeping it a routine helps your body know what to expect and when. Plus it holds you accountable and makes it that much less likely you'll fall off the exercise wagon.

If you're just beginning an exercise plan, start small. Choose the best time of the day or evening to walk in more favorable temperatures, or walk indoors. Push yourself past the leisurely stroll, and make walking a regular daily routine. Always warm up, cool down, and drink enough water. Finally, as you walk for exercise, be careful to keep safety in mind. Walking can be a great way to lose weight, maintain weight, gain endurance, and experience better health.